Need some help on HIIT

Hi all,

I'm looking for some help on doing HIIT. I will be doing this on a 400m track. The sport I play is soccer, haven't played for a few months so trying to get right back into shape before I go back.

Was hoping someone could give me some examples of exercises I could do.

Thanks a lot, Daniel.
 
Suicide runs for 5m, 10m and 15m. ie mark out 5m, 10, and 15m from your starting point; run to the 5m mark, back to start, 10m mark, back to start, 15m mark, back to start. That's 1 set. Do it as quickly as possible. 1 set every minute, on the minute, for 10 sets. Progress by reducing the amount of time allowed. So, one week you'll start each set every 0:60, next week every 0:50, next week every 0:40. Given the nature of soccer, suicide runs seem like a fairly ideal way to train for it.

Make sure you warm up properly for this kind of training: 5 min light cardio, 5 min dynamic stretching, 5 min acclimitising speed drills. Give yourself a proper cool down afterwards, with 10 min light cardio and static stretching, or even go for a long jog afterwards to build up an aerobic base.
 
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